Backblasts

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Enter a workout title…

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, Sparrow, Malibu, AAA, Half Lyfe, Timber, Ex-Pat, Derby, Samwise (2.0), Rubix (2.0), Icebox (2.0), Iowa (2.0), All-Star (2.0)
FNGs: 1 All-Star (2.0)
COUNT: 14
CONDITIONS: Perfecto Mundo.

WARMUP: BAC, BACBAC, LSMerkin, LSSquat

THE THANG:
Partner up
One partner works while the other performs a 10 yard out and back movement for 4 sets.
Round 1: Merkins and Walking Lunges
2 minute Ab Workout
Round 2: Squats and Bear Crawls
4 minute Toilet Tag

And again!

Round 3: Pullups and Walking Lunges
2 minute Ab Workout
Round 4: Stepups and Bearcrawls
4 minute Toilet Tag

MOLESKINE: Fun to have your 2.0 out HalfLyfe!

ANNOUNCEMENTS: PainTrain shovel flag hand off and 1 year anniversary tomorrow… Check the pain-train channel and get your HC in!

COT: I needed the well to drink from today. Thank you guys for filling it with meaning and purpose. Sometimes you come to drink, sometimes you come to pour.

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Welcome FNGs

AO: titan
Q: Chunks
PAX: preacherman, Salami, SalPal, Sherlock, Natural Ice, Young and Restless, Papa Bear, Freakonomics, Doublemint (F3 RVA), Hipster, CubCadet, Spinal Tap, Black Lung, DintyMoore, Crawlspace, Pep, Cowbell (DR), Fanny Pack (DR), OJ, Kincade, Carrot Top
FNGs: 3 OJ, Kincade, Carrot Top
COUNT: 22
CONDITIONS: Perfect

WARMUP:

42 SSH = my age!

THE THANG:

The PAX voted and Yacht Rock was the playlist choice.

Pass the speaker run towards Love Circle.

Took a hard right on 29th and headed back to the hill next to the Parthenon.

Count off 1s and 2s. Partner up. Each partner group picked an exercise for the rest of the PAX while they were the timer and ran up and down the hill. Once everyone had a turn as the timer, mosey to the lawn in front of the Parthenon.

Round 1 25% to the other side and 1 burpee and back
Round 2 25% to the other side and 2 burpees and back
Round 3 50% to the other side and 3 burpees and back
Round 4 50% to the other side and 4 burpees and back
Round 5 90% to the other side and 5 burpees and back

Mosey back to startex with a sprint to the finish.

4 Mins of mary left with some up and downs with burpees

Always an honor to lead.

3 FNGs were welcomed to the crew: Carrot Top, OJ, and Kincade

MOLESKINE: 95% of men over 35 will never sprint again. We will not be a part of that statistic.

ANNOUNCEMENTS: Check Slack

COT: Prayed out!

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Roll the Dice

AO: middle-tooth
Q: Subway
PAX: Oatmeal, Focker, DrRupp, Toothless, sooner, Pole Dancer, Betty Ford, Esposa, TheShield, Hot Water
FNGs: None
COUNT: 11
CONDITIONS: warm 68ish

WARMUP: SSH, Stretching, Mosey

THE THANG:

Buy in before each roll:
10 SSH; next roll 10 squats; next roll 10 burpees – repeat

Based on dice roll – go to that number station:
And perform 25 reps of each movement

Station 1
Americans
Ranger Americans
HR Americans
High Low Americans

Station 2
Curls
CPRs
Rows
Lawnmowers

Station 3
Lunges
Squats
Seesaw Lunges
Calf Raises

Station 4
Overhead Press
Taint Scrapper
Thruster
Truck Drivers

Station 5
American hammers
Mtn Climbers
Flutter Kicks
BBSU

Station 6
Chest press
Grave diggers
Side Bends
Blockees (my fav :face_with_spiral_eyes:)

Ended with three minutes of Mary ab work

MOLESKINE:

ANNOUNCEMENTS:

Wings were good; Brewsday May 6th

COT: grateful to get out there on a beautiful Tuesday AM with you all! Thanks for letting me lead.

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The Pack and the Long Wolf

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, Siri, morning stār, Stubs, Timber, El Capitan, Derby, Half Lyfe, Bumblebee(2.0)
FNGs: None
COUNT: 10
CONDITIONS: Perfection.

WARMUP: We don’t do warmups.

THE THANG:
The Pack and the Lone Wolf.

A tight circle of 15 cones were presented to the PAX.
Cones alternated between: Merkin, Squat, Alternating Exercises of: Bent Over Rows, Curls, Kettlebell Swings, Dips, and a Ruck.
Exercises preformed Tabata style 60 second work/20 second rest and then transition one cone to the right for next exercise.
Exercises performed slowly with a 4 count down and 4 count up.
When completing the ruck… PAX were asked two questions and asked to respond with a one word answer upon returning: What brings you back to the Pack between F3 workouts? What do you bring to the Pack each workout?
We completed the full circuit twice and ended precisely at 6:15:07.

MOLESKINE:
Bumble Bee was an absolute beast today!

ANNOUNCEMENTS: Come join our Monday Morning Edwin Warner Rucks!

COT: Come to the well and drink long and often, but never wait for it to fill itself, come bringing gifts of your own accord to fill it for others.

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Coupon Carry

AO: detention
Q: Focker
PAX: Deep State, Young and Restless, Pedialyte, Movin On Up, Average Size, EZ-Go, Esposa, Donkey Hammer, Topanga (Scott), Pound Puppy, Peabody
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: dynamic football warmup

THE THANG: grab large coupon for the group and mosey to bottom of bus loop.
One PAX goes backward up hill while others race to the top and do exercises while waiting. Then back to bottom and switch PAX
Navy seals
Burpees
Wall sit
Ww1
Inch worm merkins
Sit throughs
Flutter kicks
Deep squats
Dry docks
Slow heel drops
Diamond merkins

Mosey to playground and one PAX rifle carries coupon to top of ramp while other PAX work
Pull ups
Jump squats
Dips/skull crushers
Lunges
Navy seals

MOLESKINE: good solid work to loosen up our bodies for the week ahead. Good Mumblechatter, yet still difficult

ANNOUNCEMENTS: looking forward to Topanga (Scott) leadership and thank you Deep State!

COT: a call to appreciate the moments we have with our families because time is fleeting

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Monday Funday

AO: toratoratora
Q: Goose
PAX: 40 Minutes, greyalbum, Third Coast, Spacebaby, Goodwill
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: Willie Mays Hays, Forward Fold, Arm streches

THE THANG:
Deck ‘O Cards:
Clubs=squats
Hearts=merkins
Spades=WW1
Diamonds=ssh
Aces/Faces=Mosey

-Imperial Walkers
-Arm circles

ANNOUNCEMENTS:
Welcome FNG Spacebaby!

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Sandbags and Sprints

AO: the-castle
Q: hambone
PAX: Chunks, The Merchant, StepBro
FNGs: None
COUNT: 4
CONDITIONS: buggy

WARMUP: pickup sandbags

THE THANG: 1 lap with sandbags and merkins

Carry sandbags while others squat, deadlift, and blank

Suicides with burpees

MOLESKINE: i was seeing stars at the start of the sprints. I knew it was gonna be fun.

ANNOUNCEMENTS:

COT:

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Punk Rocker Yes I am

AO: cruelhall
Q: Esposa
PAX: Deep State, Donkey Hammer, EZ-Go, Accounts Receivable, Pedialyte, Michael Freiburg, Movin On Up, 4Tran, Athena
FNGs: None
COUNT: 10
CONDITIONS:
Moist
WARMUP: Broga like a Rolling Stone and 55 Burpees, lap around ball field

THE THANG:

Group 1 Blovk work Tri-ceps, Group 2 Run then switch

Group 1 Block Curls Group 2 Run then switch

Group 1 Skull Crushers Group 3 Run then Switch

Wall Sits/ Poll sits

Group 1 WW1 Group 2 Run 5 pushups for 6 then switch

Group 1 Heel Taps Group 2 Run 5 pushups for 6

Group 1 Low Plank Group 2 Run 5 push ups for 6

MOLESKINE:

ANNOUNCEMENTS:

COT: Prayer for Ms of Pax

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No Shenanigans Means a Little Shenanigans

AO: bomber
Q: Freakonomics
PAX: CubCadet, Vector, Papa Bear, Crawlspace, Sherlock, Pep, Hedwig
FNGs: None
COUNT: 8
CONDITIONS: damp but not cold

WARMUP: the usual

THE THANG: Rounds of 5 exercises – Merkins, Squats, Carolina Dry Docks, Lunges, Rows (at the playground). Do 12 sets of each, run around the rec center and repeat with 11. Run around, do 10… I got down to reps of 5.

3 minute wall sit.

Superman Y.

6 minutes of mary

MOLESKINE: Can you show up at the end and still be counted. Just ask Crawlspace.

ANNOUNCEMENTS: none

COT: Pep’s Work, praise for Vector’s daughter honoring at graduation, those in Ukraine, and Natural Ice’s finding a new job.

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Rice is Nice

AO: handsomizer
Q: Firefox
PAX: Natural Ice, Salami, Old Maid, caprate, FakePaw
FNGs: None
COUNT: 6
CONDITIONS: Damp

WARMUP:
– 20x SSH
– 15x FLBAC
– 15x BLBAC
– 15x Air Presses
– 15x Moroccan Night Clubs

THE THANG: YHC was given a gracious welcome by the handsomizer regulars, and I returned that by bringing gifts of rice.

Part 1: Indigenous peoples run around the stadium bring a rice bag up to the front of the line and passing it back.

Part 2: PAX partnered up over at the picnic benches on the turf patch. Pairs did a rice bag pass during an exercise

– Step-ups on the picnic benches (passing the rice bag at the top of the step-up) – 3 minutes
– Sit-ups (toe-to-toe, passing the rice bag at the top of the sit-up) – 3:30 minutes
– Squats – 3:45 minutes
– WW1 (toe-to-toe, bringing the rice bag up over your head when coming to the ground and then passing it at the top of the sit-up) – 5 minutes!

Part 3: Plank hold for 3:45 minutes during “Hold On” by the Alabama Shakes

Part 4: 45 sec on, 15 sec off
– Bench flutters (3 rounds)
– Bulgarian split-squats (2 rounds)
– One-legged stand-ups (2 rounds)

Part 5: PAX got back into pairs. One held a hollow body hold while the other ran with a rice bag. Each PAX ran twice (significantly shortening the run for the second round).

Part 6: 1 minute of shoulder tap plank jacks.

MOLESKINE:
– Lots of good mumblechatter time during the run and partner exercises
– What wore down the most during those WW1s? Core or arms?

ANNOUNCEMENTS:
– Hot wings challenge with The Merchant

COT:
– Job changes and the soul searching that accompanies coming to a career crossroads.

It was a pleasure joining and leading y’all this morning!